Taking Care Of You: Yoga And Mindfulness Techniques To Help You Through The Holiday Season

Christmas is one of my favourite times of the year! I love everything about it, the movies, the carols, the Christmas lights, the markets, decorating the tree and even helping prepare Christmas dinner! The list really could go on and on but above all Christmas to me is all about family and spending time with my loved ones.

No matter how much you love the holidays the holiday season can be a stressful time and for some people it can be anything but ‘the most wonderful time of the year’. As the year comes to an end we tend to reflect on the year gone by and sometimes this can lead to concern about the future but worrying about the past and stressing about the future can stop us from appreciating and enjoying the present so sometimes its worthwhile taking a little step back and reconnecting with ourselves.

One of the best ways to do this is to show ourselves some love and compassion. So let’s slow it down, check in with ourselves, switch off from the rest of the world for a few moments and show ourselves some love.

Lets start with some nice gentle shoulder rolls. Sitting with your arms down by your sides gently lift your shoulders to your ears and roll your shoulders back and forth in circular motion for 5 repetitions. Then reverse the action by going in the opposite direction for 5 repetitions.

Now bow your head slightly bringing your chin towards your chest. Turn your head slowly towards your right shoulder then in an anti-clockwise motion bring your head up and over to your left shoulder before bringing it back to centre. Repeat this 3 times then change direction so you’re going left to right in a clockwise motion for another 3 repetitions.

Still sitting upright looking directly ahead of you, turn your head slowly toward your right shoulder. Breathe in, and on the exhale let your head move naturally so the stretch goes a little deeper and you’re looking behind your shoulder. Stay here for a count of 10 and then bring your head back to centre and repeat on the other side.

Now let’s move our attention to our feet. We store a lot of tension in our feet and let’s face it we’re on our feet for most of the day and during the holiday season we do tend to rush around more than usual and this can really take it’s toll.

Still sitting with your legs crossed with gentle soothing circular movements massage around the arches of your right foot and then your left.

Now for some nice, gentle yoga …

Sukhasana (Easy Pose)

Sitting in our cross-legged position cross your right ankle over your left,

• Relax your legs down as close to the floor as you comfortably can.
• Place your palms on your knees.
• Lengthen your tailbone and sit up tall and straight.
• Give yourself a hug and massage your left shoulder.
• When you’re ready, change the cross of your legs and give yourself another hug and massage your right shoulder.

Thread The Needle:

• Bring yourself onto all fours and lift your right arm up and bring it down slowly underneath your left arm.
• Coming back to all fours repeat on the other side and repeat the sequence 3 times.

Child Pose (Balasana)

• Sitting on the heels of your feet, take your knees out wide towards the end of your yoga matt and fold your torso over your thighs resting your forehead on the floor in front of you.
• Stretch your arms out in front of you or by your sides (wherever you feel comfortable) and stay here for a few breaths.

Viparita Karani (Legs Up the Wall)

• Start by sitting on the floor facing the wall
• Bend your knees and lie back on the floor
• Put your feet up against the wall and move forward until your lower spine touches the back of the wall. You can place a folded blanket under your lower back for additional support and comfort.
• Ensure that your legs are extended and the backs of your legs are against the wall.
• Let your arms rest next to you, palms facing upwards.

Savasana (Corpse Pose)

• Lie flat on your back with your feet pointing out to the sides and your palms facing up. You can put a bolster under your knees if lying flat on the floor/mat isn’t comfortable for you.
• Nestle your shoulder blades down your back and across the mat, releasing all the tension in your body.
• Close your eyes. Breathing normally, rest here and feel the tension wash away.

Nadi Shodhan Pranayama (Alternate Nostril Breathing)

• Sitting in a comfortable position, place the thumb of your right hand on your right nostril and your ring finger on your left nostril, resting your index and middle finger between your eyebrows.
• Slowly inhale through the left nostril closing the right with the thumb.
• Close the left nostril with your ring finger and release the thumb from your right nostril.
• Exhale through your right nostril.
• Repeat 3 times to begin with then gradually increase to 9/10 times as you become more comfortable with the technique.